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top tips for minimising the impact of stress

Top Tips for Minimising the Impact of Stress

Unfortunately, in today’s society, there are very few of us (if anyone) who have not experienced some form of stress at some time or another in our lifetime and minimising stress is so important.

Stress comes in many forms. From work pressures to a lack of a sufficient support network around us, to exposure to toxins and poor nutrition. If left untreated / unmanaged, this continuous stress can have a really detrimental impact on our health and well-being and dramatically increase our risk of developing chronic illnesses in the future.

Luckily there are lots of things we can do to help with minimising stress and the impact it has has on our bodies and overall well-being:

Epsom salt baths – soak 20 mins 2-3 times per week

When we are stressed, we leach magnesium from our bodies, therefore our bodies need for magnesium increases. Magnesium is essential for our overall health and longevity. Epsom salts are rich in magnesium and bathing in them enables us to absorb the magnesium through our skin, therefore helping to replenish the magnesium lost through stress. Magnesium has a calming effect on the nervous system and therefore helps to promote relaxation, amongst many other benefits.

Take regular gentle exercise e.g. walking in nature, swimming, yoga

When we have been under prolonged stress it can put a strain on our adrenal glands. Our adrenals are responsible for our fight or flight stress response and the release of stress hormones. When they are already under strain vigorous exercise can actually do more harm than good as it can stimulate the adrenals to release yet more stress hormones.

However low to moderate forms of exercise are really beneficial in helping to relieve stress, without putting too much strain on the adrenal glands. Exercise encourages the release of chemicals in the brain called endorphins, which act as natural pain killers, reducing pain and stress and making us feel happier

Make time to switch your Autonomic nervous system (ANS) from sympathetic to parasympathetic

Yoga and meditation is great for this! Try mindfulness apps or guided meditation on your phone e.g. Headspace

The sympathetic nervous system (SNS) triggers our bodies fight or flight response when faced with an immediate threat (e.g. being chased by a tiger). It provides us with the extra energy and alertness needed for a short period of time, in order to allow us to escape the immediate threat and promotes the release of adrenaline from the Adrenal glands.

However, in order to do this, many other systems of the body all have to adapt e.g. digestion slows down, blood pressure increases etc. This is fine for short periods of time, but can have a detrimental impact on our health if we spend too much time in sympathetic mode, which unfortunately is all too common amongst people with such busy lives today.

The parasympathetic nervous system (PSN) encourages our bodies to rest, digest and recover, so it is important we do what we can to encourage our bodies to switch from SNS to PNS. Activities such as yoga and meditation are really effective in switching our ANS from SNS to PNS.

Spend time doing things you enjoy

Make time for family and friends and try to strive for a good, or at least improved work / life balance.

Doing things we enjoy and spending time around people we love is fantastic for aiding relaxation and helping us to achieve a good work / life balance.

Try to make sure you get regular, good quality sleep – ideally 8 hours per night

It sounds obvious but so many of us these days’ struggle to find the time for sufficient sleep, or to achieve good quality sleep. Sleep gives our bodies time to recover and regenerate and all the points above may help you to achieve this and therefore help with minimising stress!

Lara Seago

www.nutritionforvitality.org.uk

Lara is a Registered Nutritional Therapist with both the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary and Natural Healthcare Council (CNHC). Lara is passionate about helping people improve their wellness using a functional medicine approach and prides herself on being approachable to clients. Lara runs regular workshops on various topics and has contributed to a number of publications. Lara’s particular areas of interest are in conditions relating to female hormone imbalances and working with children with digestive issues and learning difficulties.

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